File:Инфографика. Поддержание высокого уровня серотонина.jpg

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Maintaining a high level of serotonin

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Русский: Пищевые продукты с повышенным содержанием триптофана (аминокислота, из которой образуется серотонин): молочные продукты (особенно сыр), финики, сливы, инжир, томаты, соя, чёрный шоколад, способствуют биосинтезу серотонина и часто улучшают настроение. Они же могут быть причиной острых токсических реакций (серотониновый синдром), если употребляются в больших количествах на фоне лечения некоторыми группами антидепрессантов — ингибиторами моноаминоксидазы (ИМАО) или селективными ингибиторами обратного захвата серотонина (СИОЗС). Помимо пищевых продуктов, в поддержании высокого уровня серотонина поможет ведение здорового образа жизни: крепкий сон, регулярный ранний подъём, правильная осанка, провождение большого количества времени на улице и в хорошо освещённых помещениях, физическая нагрузка. Последняя поспособствует наращиванию мышечной массы, а она уже приведёт в норму выработку необходимых веществ.
English: Foods with a high content of tryptophan (the amino acid from which serotonin is formed): dairy products (especially cheese), dates, plums, figs, tomatoes, soy, dark chocolate, contribute to the biosynthesis of serotonin and often improve mood. They can also cause acute toxic reactions (serotonin syndrome) if they are used in large quantities during treatment with certain groups of antidepressants - monoamine oxidase inhibitors (MAOIs) or selective serotonin reuptake inhibitors (SSRIs). In addition to food, maintaining a high level of serotonin will help maintain a healthy lifestyle: good sleep, regular early lifting, proper posture, spending a lot of time outdoors and in well-lit rooms, physical activity. The latter will contribute to muscle building, and it will already lead to normal production of the necessary substances.
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Author Alexandra Polyanskaya

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